Vitamin D For Immune Health – Before you go to the store or add food supplements to your online shopping cart to fight Covid-19, it is important to know if you are deficient in vitamin D.
Although vitamin D is called a vitamin, it is actually more of a hormone. When the sun’s ultraviolet rays hit your skin, these rays cause the synthesis of vitamin D. You can increase your vitamin D level through certain foods and supplements.
Vitamin D For Immune Health
If you are concerned that you are at risk of vitamin D deficiency, ask your doctor to check your blood work.
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It has been known for years that vitamin D is essential for maintaining healthy bones and teeth. Without it, bones can become thin, brittle or misshapen.
Vitamin D also plays an important role in helping the immune system function. Low levels can lead to autoimmunity – when the immune system attacks healthy cells – and increase the likelihood of infection.
The immune system is like an army that prevents invaders like viruses and bacteria from taking over the motherland – your body. It consists of the innate and adaptive immune systems.
Suppose there is a virus in a patient’s lungs, specifically in the air sacs (alveoli), which can lead to acute respiratory distress syndrome (ARDS).
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The first line of defense is the innate immune system: it steps in immediately or within hours of antigen detection. Antigens are proteins on the surface of bacteria, fungi and viruses that the body does not recognize as its own.
Natural killer cells and macrophages identify, engulf and destroy pathogens along with other immune cells. The main purpose of these cells is to prevent the release and movement of harmful substances throughout the body. They are like soldiers firing indiscriminately across the enemy camp.
Although the exact role of vitamin D in the immune system is not fully understood, studies have shown that it can influence the innate and adaptive immune systems.
When the innate immune system is activated, its cells turn on certain genes to become more effective at killing pathogens. Vitamin D binds to these cells and promotes this transformation, helping the innate immune system destroy viruses.
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The second line of defense is the adaptive immune system: it relies on B cells and T cells to do their job. These cells produce billions of antibodies. Antibodies recognize antigens and bind to them. They are like high-ranking officers who carry out special missions that target only certain enemies. Antibodies make future responses against a specific antigen more effective.
“The problem with infections like COVID-19 is that most of us are thought to be naïve to the infection,” says Vadim Beckman, a professor of biomedical engineering at Northwestern University, “so we don’t have ready-made memory B cells, which means that Adaptive immunity, although it can be incredibly powerful, cannot recognize the pathogen.
Cells in the adaptive immune system produce cytokines. These small proteins attract more immune cells and cause inflammation. Sometimes cytokines become too abundant and cause a cytokine storm – when immune cells spread beyond the infected parts of the body and attack healthy tissue.
“How our immune system responds to the virus may be a big part of the puzzle,” says Beckman. “What appears to be critical is acute respiratory distress syndrome.” ARDS is caused by an overreaction of the immune system called a cytokine storm, which appears to be induced by the adaptive immune system, Beckman says.
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Beckman says vitamin D binds to the cells of the adaptive immune system, turning some genes on and others off. This causes the cells to produce fewer cytokines, reducing inflammation and the likelihood of a cytokine storm.
When activated immune cells travel to the lungs as a result of the cytokine storm, the lungs can become inflamed. Fluid leaks from the smallest blood vessels into the tiny air sacs, leading to acute respiratory distress syndrome (ARDS). This fluid prevents the lungs from filling with enough oxygen, so less reaches the bloodstream and causes organ failure.
Many patients with covid-19 develop ARDS. Chinese researchers analyzed the risk factors of 191 patients with corona who died in two hospitals in Wuhan. This study found that 50 of the 54 patients who died had ARDS. Only 9 of 137 survivors developed ARDS.
A 2015 study found that patients with ARDS and those at risk of developing it are vitamin D deficient. The researchers showed that vitamin D can reduce damage to the capillaries that connect the alveoli to larger blood vessels and prevent ARDS. Another study showed that vitamin D has a protective effect on the lungs.
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“Mortality and morbidity continue to rise and rise as we age,” says Beckman. “Young children do not have the adaptive immunity that adults do. They rely primarily on the antibodies they have from their mother.
“There are always exceptions, but most kids don’t tend to overactivate their adaptive immune system. They don’t create cytokine storms because they don’t have the mechanisms,” says Beckman.
The research is in its early stages. According to a pre-print study that Backman co-authored, countries with lower average blood vitamin D levels in the population had a higher number of Covid-19 cases and deaths. A British study examined almost 450 patients with covid-19 and found no correlation between vitamin D concentrations and risk of covid-19 infection.
In an article published in the British Medical Journal, 21 experts from the UK, Ireland and the US concluded that although vitamin D is essential for health and can boost the immune system, it can be dangerous in high doses.
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Worldwide, about 1 billion people have insufficient levels of vitamin D in their blood, and deficiency affects approximately 50% of the population. Low vitamin D levels are usually caused by insufficient exposure to sunlight.
“An important aspect to our understanding is that all the evidence for vitamin D currently comes from indirect observational studies,” Beckman says of his research related to COVID-19. The gold standard study is a randomized placebo-controlled design. And we hope that evidence for vitamin D can stimulate this kind of research.
In Louisiana, African Americans accounted for more than 50 percent of deaths from Covid-19, despite making up only 32 percent of the population.
African Americans are at higher risk for vitamin D deficiency because they have more melanin. Melanin reduces the body’s ability to produce vitamin D. People of South Asian background may also not get enough vitamin D from sunlight in the summer.
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Studies have also shown that African-American adults have higher rates of high blood pressure, which has been linked to more severe cases of COVID-19.
“Vitamin D may simply be related to some x-factor that, for all we know, has yet to be identified,” says Beckman. And it is factor x that causes or prevents complications.
Vitamin D deficiency can be caused by obesity. A BMI greater than 30 is associated with low vitamin D levels. The skin’s ability to make vitamin D decreases with age. People who are indoors or rarely outside may have low vitamin D levels because they cannot get enough sunlight.
If your levels are within the normal range, here are some foods that will help you maintain your recommended daily value.
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How much vitamin D you need depends on many factors, including age, race, latitude, season, sun exposure, clothing, and more. The UK National Health Service recommends a daily intake of 400 international units (10 micrograms) of vitamin D for adults.
“Let’s say I knew I was deficient in vitamin D,” says Beckman. “That’s what’s important for health. There’s no benefit to being deficient in vitamin D. So it’s really guilt-free and risk-free to expose yourself to 20 minutes of sunlight, take a supplement, get your levels back to that normal. put.”
According to the NHS, people should not take more than 4,000 IU (100 micrograms) of vitamin D a day as it can be harmful. Children under 10 should not take more than 2000 IU (50 mcg) per day.
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body – potentially weakening bones and damaging the kidneys and heart.
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Nutritionists say that a healthy diet that includes a variety of nutritious foods can strengthen the immune system.
“A healthy diet means eating food that is as close to its natural form as possible,” says Tamara Ward, an oncology nutritionist at the University of Cincinnati Cancer Center. I’m not saying just eat real food. Because for many people, a box of Kraft macaroni and cheese is real because you can touch it, but it’s so processed. The little packet of flavorings is not real food. “
Other nutrients along with vitamin D help the immune system. Eating foods rich in vitamin C, such as grapefruit and oranges, can increase the production of white blood cells, which are key to fighting infection.
It may be a good idea to add carrots, spinach or kale to your diet. They contain beta-carotene, which is converted into vitamin A – an anti-inflammatory vitamin that strengthens the immune system.
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Vitamin B-6 is essential for the formation of healthy red blood cells and is found in chicken, turkey and bananas. Garlic contains compounds that stimulate certain immune cells and help regulate the immune system. Vitamin E and zinc are useful in fighting diseases.
“When your gut is working really well, it helps your gut absorb all the other nutrients in these foods like zinc, vitamin B-6, vitamin D, beta-carotene,” he says. Hormones in the first trimester of pregnancy